10 Natural Ways to Build Healthy Bones
5. Get Plenty of Vitamin D and Vitamin K
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases (31Trusted Source).
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough (32Trusted Source, 33Trusted Source).
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide (34Trusted Source).
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 (35Trusted Source).
Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).
In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months (39Trusted Source).
However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases (31Trusted Source).
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough (32Trusted Source, 33Trusted Source).
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide (34Trusted Source).
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 (35Trusted Source).
Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).
In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months (39Trusted Source).
However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto
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